Sturtevant Yeadon Hyrox Result

Overall Performance:

Yeadon, first off, let me just say that finishing in the top 19% overall and top 14% in your age group is no small feat! You put in the work, and it shows. Your overall time of 01:21:35 at the 2024 Anaheim Hyrox is commendable, but there’s definitely room to push those limits even further. Now, let's break it down.

Looking at your pacing, it seems like you started off a bit slower than the average in the first running segment, which may have cost you some precious seconds throughout the race. That 5:52 in Running 1 was a solid plan to conserve energy, but it also set you back against the pack. You have a bit of a runner profile, as indicated by your total running time being on the slower side compared to average. This suggests that while you have decent endurance, we’ll need to add more strength-focused training to balance things out.

Your strengths clearly shine through with exercises like the Ski Erg, where you were faster than average, and your Sled Push, which demonstrates your explosive power. While you excel in strength training, let’s focus on bringing your overall running performance up to match your power. Remember, "You are never too old to set another goal or to dream a new dream." – C.S. Lewis. Let’s dream big, Yeadon!

Segments to Improve:

• Wall Balls (00:07:18): This was one of your slower segments, and with a 65 percentile rank, it’s a clear area for improvement. To enhance your performance, focus on:
  • Form Corrections: Ensure you maintain a strong squat position and a smooth transition from the squat to the throw. Aim for a steady rhythm instead of rushing through reps.
  • Drills: Incorporate wall ball practice into your weekly routine. For example, do sets of 10-15 reps with a focus on explosiveness and accuracy.
  • Strength Training: Add squat variations into your routine, like front squats and overhead squats, to build the necessary strength for those wall balls.
• Sandbag Lunges (00:05:31): With a rank of 61, this segment needs attention. Let’s work on your lunging mechanics and endurance:
  • Technique: Focus on keeping your torso upright and your core engaged. The more stable you are, the faster you can move.
  • Drills: Practice walking lunges with a sandbag. Start with lighter weights and increase as you build strength. Aim for 3 sets of 10-12 reps each leg.
  • Combination Workouts: Include lunges in circuit training to improve your endurance under fatigue.
• Total Running Time (00:41:15): This is where we need to kick it up a notch. You were 25 seconds slower than average. Make the following adjustments:
  • Interval Training: Incorporate HIIT sessions to build speed and stamina. Consider doing 400m sprints with rest intervals. This will help you find that extra gear.
  • Long Runs: Dedicate one day a week to longer runs at a steady pace to build your aerobic base. Aim for 8-10 miles.
  • Pacing Strategy: Work on starting your runs more aggressively. Consider negative splits, where you run the second half faster than the first. This can help with your overall time.

Race Strategies:

• Pacing: Start with a clear strategy. Aim to begin each running segment with a focus on finding your rhythm, rather than easing into it. Push a little harder early on to gain time for the later segments.
• Transitions: Your Roxzone time was actually faster than average! But let’s make those transitions even more efficient. Keep your gear organized and practice quick changes between exercises to save seconds.
• Mental Toughness: Remember the words of David Goggins: "You’re not gonna die. You might get uncomfortable, but you’re not gonna die." Embrace the discomfort; it means you’re growing stronger.

Conclusion:

Yeadon, you’ve shown solid strength in your performance, and with a few tweaks, you can elevate it beyond what you thought possible. Focus on those wall balls and lunges, and let’s amp up your running game! You're in a great spot, just remember that every second counts. As you move forward, keep this in mind: "Success isn’t owned, it’s leased. And rent is due every day." Show up and grind, and you’ll see the results. 💪💥

Keep pushing, and let’s get ready to crush your next Hyrox event! This is The Rox-Coach signing off, but I’ll be here ready to help you unleash your full potential! 🏆